Irregular schedules, constant traveling, and the release of adrenaline during late-night rehearsals and performances may contribute to the sleeping difficulties that some performing artists experience. Another factor to consider is that in Ayurvedic medicine, 2-4 a.m. is one of the most creative times for the brain. Artists in general are particularly susceptible to this body cycle. “Yoga for Sleep” is part one of a two-part article that will introduce poses and suggestions to help singers calm their minds and bodies to relax for sleep.
Begin by doing alternate nostril breathing. This pranayama will balance both hemispheres of the brain. A balanced body and mind will allow you to achieve a restful state more quickly.
Here is a brief synopsis of the technique if you missed last month’s article. Bring your right hand up to your face and place the second and third fingers to your forehead. Take a deep cleansing breath through both nostrils. Gently press into the side of your right nostril with your thumb and inhale through your left nostril. Now, gently press the ring finger into your left nostril and exhale through your right. Inhale through your right, press the thumb into the right nostril and exhale through your left. Repeat the sequence at your own pace. There is a tendency to bend the neck forward in this breathing technique so be aware of keeping your head and neck aligned with the spine and the chest lifted.
Acupressure Roll
The next technique uses acupressure points to help you shift into a relaxed state of mind. Come into extended child pose (see photo 1). Kneel onto the backs of your heels. Relax the top of the feet into the floor. Bend forward and bring your forehead to the ground while concentrating all your attention into the forehead. Stretch your arms in front of you with the palms against the floor. Breathe deeply into your lower spine and hips and let the breath clear your mind of all thoughts.
After about 10 full breaths, roll your toes under, lift your hips up and roll up to the crown of your head. Your body now is in a semi-inverted posture. (See photo 2.) Many yoga practitioners believe that blood, lymph and hormones circulate better through the body when it is inverted. This may alleviate nervous tension and reduce depression as well as promote restful sleep.
Press the head into the floor to activate the acupressure points. Slowly rotate your head, achieving a fluid, massaging movement. You may roll from the crown of your head to your forehead and even to your ears. Focus on deep, full breathing. Lower your hips back to the heels and roll your body up one vertebra at a time into a seated pose on your knees. Allow your body to adjust to being upright by taking a few cleansing breaths. (See photo 3.)
Progressive relaxation
Progressive relaxation involves the tensing and releasing each of the muscle groups, starting with your feet and moving up to your head. For singers I call this the forte-piano relaxation technique. Forte is the tension and piano is the relaxation. Focusing on what tension feels like helps the singer to become more aware of just how important the relaxation is! A beautiful pianissimo may sound so much better after a strong forte.
Bring your body into supine mountain pose or resting posture by lying on your back with your hands by your sides and palms facing the sky. Leave space under your armpits and place legs apart. Allow the feet to rotate outwards. This is the time for your body to take in the poses and rest. Feel yourself sinking into the floor or bed and with each breath, sink further down. Sometimes this visualization alone may put you to sleep in the middle of the relaxation.
To begin the progressive relaxation, tighten your feet, hold for five to 10 seconds and release. Take a cleansing breath after each release. Work your way up each muscle group—tighten the legs, hold and release; tighten the pelvis, hold and release; tighten the abdominals, hold and release; tighten the chest ever so slightly, hold and release; tighten the arms and shoulders, and release; tighten each finger, hold and release; and finally, tighten every muscle on your face, hold and release. Begin to take slow, deep cleansing breaths. Some students fall asleep in the middle of this relaxation. Stay in this position as long as you wish—even if your mind is not asleep, your body is in a deeply relaxed state.
A final suggestion: Establish a bedtime routine. This routine may include a hot bath, use of a scented eye pad, or anything else that will help you relax. Aromatherapy is also a helpful tool to encourage sleep. Lavender oil is a calming oil and if you apply the oil at bedtime each evening, your sense of smell will eventually recognize the oil and associate it with sleep. It is my hope that you will find these poses and suggestions helpful in restoring a peaceful night’s sleep.
